Vitamin B7 (Biotin)

Introduction

Welcome to a comprehensive exploration of Vitamin B7, more commonly known as biotin. In this guide, we will embark on a journey through the discovery, functions, dietary sources, and health benefits of Vitamin B7. Join me as we unravel the story of this essential B-vitamin.

Discovery of Vitamin B7:

Biotin, also referred to as Vitamin B7 or Vitamin H (for "Haar und Haut," which means "hair and skin" in German), was discovered in the early 20th century. Its identification followed research into factors necessary for the growth of yeast and bacteria. Scientists found that a substance in egg whites could cure the skin condition dermatitis in rats. This substance was later identified as biotin.

Biotin Structure and Chemistry:

Biotin is a water-soluble B-vitamin known for its unique structure. It contains a sulfur-containing ring that can form strong bonds with proteins, a property that underlies many of its biological functions. This vitamin is essential for the metabolism of fats, carbohydrates, and amino acids.

Functions of Vitamin B7:

Biotin serves as a cofactor for several enzymes involved in critical metabolic processes, including:

  1. Carbohydrate Metabolism: Biotin is necessary for the breakdown of carbohydrates (sugars and starches) into usable energy. It helps activate enzymes that facilitate this process.

  2. Fat Metabolism: Biotin plays a role in the metabolism of fatty acids, helping the body convert fats into energy. This is essential for maintaining healthy skin and supporting overall energy production.

  3. Amino Acid Metabolism: Biotin is involved in the metabolism of certain amino acids, the building blocks of proteins. It helps convert amino acids into other compounds, contributing to protein synthesis.

  4. Healthy Hair, Skin, and Nails: Biotin is often associated with promoting healthy hair, skin, and nails. While deficiencies can lead to skin issues and brittle nails, there is limited scientific evidence to support the use of biotin supplements for enhancing hair growth.

sliced green and yellow fruit
sliced green and yellow fruit
Functions and Sources

Vitamin B7, also known as biotin or vitamin H, is a water-soluble vitamin that belongs to the B-vitamin complex. It plays a crucial role in various metabolic processes in the body. Biotin acts as a coenzyme, participating in important reactions that help convert food into energy and synthesize essential molecules.

Functions of Vitamin B7:

  1. Energy Metabolism: Biotin is involved in the metabolism of carbohydrates, proteins, and fats. It aids in the breakdown of these macronutrients into usable energy for the body.

  2. Carboxylation Reactions: Biotin is a coenzyme that assists in carboxylation reactions. It helps activate enzymes involved in the synthesis of fatty acids, glucose, and certain amino acids.

  3. Hair, Skin, and Nail Health: Biotin is often associated with promoting healthy hair, skin, and nails. It plays a role in the production of keratin, a protein that forms the structural component of these tissues.

  4. Gene Expression: Biotin is involved in gene expression and regulation, impacting various cellular processes, including cell growth and development.

  5. Fetal Development: During pregnancy, biotin is important for fetal development. It supports normal growth and development of the embryo and fetus.

Biotin can be obtained from various food sources, including:

  • Egg yolks

  • Liver and organ meats

  • Nuts and seeds, especially almonds and sunflower seeds

  • Legumes, such as lentils and peanuts

  • Whole grains, including oats and wheat bran

  • Avocado

  • Salmon and other fatty fish

  • Dairy products, such as milk and cheese

Deficiency and Toxicity:

Biotin deficiency is rare, as it is widely available in many foods and produced by bacteria in the gut. However, certain conditions, such as prolonged antibiotic use or malabsorption disorders, can lead to biotin deficiency. Symptoms of deficiency may include hair loss, skin rash, brittle nails, fatigue, and neurological symptoms.

Toxicity from biotin is extremely rare, as it is water-soluble and excess amounts are easily excreted in urine.

Recommended Intake:

The recommended dietary allowance (RDA) for biotin varies based on age, sex, and life stage. For adults, the RDA ranges from 30 to 35 micrograms (mcg) per day. Pregnant and lactating women have slightly higher requirements. Biotin is typically obtained through a balanced diet, but supplements are available for those with specific needs or deficiencies.

References

  1. National Institutes of Health. (n.d.). Biotin - Fact Sheet for Health Professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/

  2. Linus Pauling Institute. (2014). Biotin. Micronutrient Information Center. Retrieved from https://lpi.oregonstate.edu/mic/vitamins/biotin

  3. Mayo Clinic. (2021). Biotin. Drugs and Supplements. Retrieved from https://www.mayoclinic.org/drugs-supplements-biotin/art-20362646

  4. Harvard T.H. Chan School of Public Health.

A deficiency of biotin can cause a number of symptoms, including hair loss, skin problems, fatigue, and neurological disorders. Biotin deficiency is rare, but it can occur in people who have certain medical conditions, such as Crohn's disease or celiac disease. It can also occur in people who take certain medications, such as antibiotics or anticonvulsants.

Biotin supplements are available over-the-counter. However, it is important to talk to your doctor before taking biotin supplements, especially if you have any medical conditions or are taking any medications.

Here are some additional facts about vitamin B7:

  • The recommended daily intake of biotin for adults is 30 micrograms.

  • Biotin is a cofactor for a number of enzymes, including those involved in the metabolism of carbohydrates, proteins, and fats.

  • Biotin is also involved in the production of neurotransmitters and the maintenance of healthy skin and hair.

  • A deficiency of biotin can cause a number of symptoms, including hair loss, skin problems, fatigue, and neurological disorders.

  • Biotin supplements are available over-the-counter. However, it is important to talk to your doctor before taking biotin supplements, especially if you have any medical conditions or are taking any medications.

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